Iron Nutrition Database

Iron is a critical nutrient that every human being needs to eat daily. You might think of iron being the tough metal that buildings are built out of. Iron Man has bullets bounce off his chest! Iron is just as important for the human body.

Iron is how oxygen moves around your body and keeps all of your cells going. If you have too little iron in your system that's anemia. Anemia can be very dangerous! According to the CDC, Iron is the most common nutritional deficiency in the US! We all need to watch our iron intake.

This table supplied by the CDC helps you determine how much iron to get into your diet. Of course, always work with a doctor to figure out your specific needs. We are all unique!

Recommended Dietary Allowance (RDA) for iron by age and sex.

Age/Group

Life Stage

Iron (mg/day)

Infants

0–6 months

0.27*

7–12 months

11

Children

1–3 years

7

4–8 years

10

Males

9–13 years

8

14–18 years

11

19–30 years

8

31–50 years

8

51–70 years

8

>70 years

8

Females

9–13 years

8

14–18 years

15

19–30 years

18

31–50 years

18

51–70 years

8

>70 years

8

Pregnant Women

14–18 years

27

19–30 years

27

31–50 years

27

Lactating Women

14–18 years

10

19–30 years

9

31–50 years

9

This report shows all items with more than 8mg of Iron in them per 100g of food. We aren't showing spices, since it's unlikely you're going to chow down on 100g of a spice :)